As many rounds as possible in 20 minutes of:

3 Chest-to-bar pull-ups

6 Dumbell squat cleans, 40#/25#

9 Box jumps, 24"/20"

Post rounds to comments.


Zac and Gerson miss the summer sooooo much.  Pool muscle-ups rock!

Of course you know that exercise is shown to prevent high blood pressure, diabetes, and obesity.  What you may not know is that there is mounting evidence that regular exercise also improves symptoms of anxiety and depression.  Research suggests that 30 minutes of exercise 3-5 days a week will ease symptoms of depression. 

Although the actual connection between exercise and improved mental health conditions is not known, evidence points towards neurotransmitters that affect mood found deep in your cranium.  Some researchers believe that the answer may lie in better sleep or decreased cortisol levels.  I prefer the idea that it's endorphins and other "feel good" hormones that have an uplifting effect on the body and mind similar to anti-depressant medications (which are far more expensive than exercise). 

Exercise provides those with mental health conditions with a very positive coping mechanism.  It's just the distraction that many of us need after a long day and it affords the opportunity to interact with others on a different level that what you're used to.  Come in, work out, sleep well, and feel good.  See ya soon.


  1. Holy schnikees!! My ass!

  2. JenB :

    anyone up for a trail run after work on Friday?

  3. AmySchaeffer :

    Jen B, what time do you get off??
    Fresh jalapenos cut in half length- wise, de-seeded, with raw almond butter spread in the middle…. So good!

  4. gerson :

    right on Jen, i’m up for it

  5. JenB :

    I can meet somewhere at 5:30 or later. where should we go…. matthew winters?

  6. derek :

    another awesome workout just wanted to thank Cherie, for pushing me( not that she doesn’t always do that) but today was awesome I was setting up the green band for chest to bar pull ups I did them and it was easy but I lacked the confidence to maybe go to a less helpful band for the workout but with Cherie’s encouragement I decide to try the blue and had a purple one next to it just in case. Well I didn’t have to use the purple at all and the pull up part of today’s WOD was the most comfortable for me. I made progress on one of my goals but never would have known if I didn’t have an awesome trainer so thanks Cherie! Also always fun to workout with Dan and Sara just by being themselves they push you. Nice to workout with everybody at Verve who always bring it every time they come in. Today’s WOD was awesome but really tough!

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